4 Overlooked Muscles You Need To Train For Any Symmetrical Physique

 

How to Fix Muscle Imbalances & Asymmetries: 4 Science-Based Tips

Video taken from the channel: Jeff Nippard


 

Response To Viewers Cardio, Muscle, Fighting, Survival + Ideal Male Physique! Cory McCarthy –

Video taken from the channel: Cory McCarthy


 

How To “Sculpt” Your Serratus Anterior (STOP Neglecting This Muscle!)

Video taken from the channel: Jeremy Ethier


 

Frank Zane’s Shredded Serratus Secret (overlooked classic physique muscle!)

Video taken from the channel: Daniel Figueroa


 

How To Even Out Your Muscles! Get A Symmetrical Physique!

Video taken from the channel: Vertical Jump Truth


 

3 Muscle Imbalances SLOWING Your Gains (Stop Neglecting These!)

Video taken from the channel: Jeremy Ethier


 

How To Fix Your Muscle Symmetry (Build A Greek Physique!)

Video taken from the channel: Brendan Meyers


4 Ignored Muscles You Should Train For A Symmetrical Physique Exercises like bench presses, squats, deadlifts, and similar movements are great because these exercises are effective for targeting many muscle groups simultaneously. 4 Ignored Muscles You Should Train For a Symmetrical Physique Is your physique goal to be the next Frank Zane, with perfect proportions and a lean, aesthetic build? And yet you’re starting to resemble a big, unorganized bundle of muscle fiber instead. A symmetrical body would, as mentioned, ideally showcases muscle-mass distributed evenly.

However, as paradoxical as it may sound, four groupings should generally be given preferential treatment. The calves, forearms, abs, shoulders and outer back are key muscle groupings, which require complete development if overall symmetry is desired. While training to achieve this goal, we usually focus on certain muscles while others are unfairly neglected. However, to get a truly symmetrical physique and get the maximum from your workouts, it is time to pay more attention to these ignored muscles.

To help you out, this article will feature five muscles we rarely train, but we should. As you press the bell above your head, make sure to keep your whole body flexed. If you start to lean to one side, or lose good posture, the weight is too heavy.

This is where a mirror comes in handy. As you press the bell over your head, try and look as symmetrical as possible. Then, lower the bell slowly to the shoulder and repeat.

The development of a symmetrical physique means training all muscle groups through a variety of exercises. The rationale for having a symmetrical body is very important. A physique with evenly developed muscles looks way better because it is balanced and has no obvious weak points. The perfectly symmetrical physique is often described as the “X” shape. The top of the X represents broad shoulders, the “V” in the top half of the X represents a wide upper back, narrowing into a small waist with small hips; and the bottom half of the X represents long legs with a flowing outer quad sweep, full calves and upper thigh.

4 Ignored Muscles You Should Train For A Symmetrical Physique Exercises like bench presses, squats, deadlifts, and similar movements are great because these exercises are. You strive to create a symmetrical, proportional physique. This book will lay out step-by-step training routines specifically created to bring up lagging muscles’ development. This chapter will help you build better arms!If you do some sprint work or a lot of running when training for powerlifting or physique sports, that information may be relevant to you, but it doesn’t say much about your injury risk when lifting heavy stuff.

Side-to-side strength imbalances probably don’t affect injury risk.

List of related literature:

Now, starting from the facial muscles, begin to relax them, then the muscles of the jaw, neck muscles, deltoids (shoulders), trapezius stabilisers (back of shoulders), biceps (forearms) triceps, lower arms, abdomen, groin and buttocks (gluteus maximus), thighs, calfs, ankles, feet and fingers.

“How to Unlock Your Genius Using Black History” by David Simon
from How to Unlock Your Genius Using Black History
by David Simon
Lulu.com, 2018

The poses that press the upper back and chest should be held to their maximum with a focus upon developing muscular strength in the lower trapezius and latissimus dorsi muscles.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Maintain square shoulders, neutral spine; contract abdominals; lift head and chest

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Ignoring certain muscle groups will disrupt the symmetry of your body and hence detract from the aesthetics of your physique.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

So you divide your body into the three areas, be aware of them, and train them with equal enthusiasm.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Perform one set of 8-10 exercises that train all the major muscle groups (e.g., gluteals, quadriceps, hamstrings, pectorals, latissimus dorsi, deltoids, and abdominals).

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

Developing all three heads of the delts proportionately is the key to success in building this important muscle.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

� Begin with one set each of upper and lower body exercises to allow focus on major muscle groups.

“Pediatric Primary Care E-Book” by Catherine E. Burns, Ardys M. Dunn, Margaret A. Brady, Nancy Barber Starr, Catherine G. Blosser, Dawn Lee Garzon Maaks
from Pediatric Primary Care E-Book
by Catherine E. Burns, Ardys M. Dunn, et. al.
Elsevier Health Sciences, 2012

Symmetry The criteria for muscular symmetry in classic physique are to have an even balance of development among all muscle groups.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Response To Viewers Cardio, Muscle, Fighting, Survival + Ideal Male Physique!

    REMEMBER: Any comments you’d like my reply to, please post them at the blog http://strongerfastervegan.com/response-viewers-cardio-muscle-fighting-survival-ideal-male-physique/

  • I also notice that I feel even the slightest imbalance in gym equipment too like on machines it always feels like my arms are uneven or uneven floors

  • So heavy while speaking. Listening to this guy at 2x.Your own arms are internally rotated. Whats with the robotic tone? And why do you show these useless and baseless reports. Making simple things complicated.

  • Could the serratus jabs be substituted with a decline push up+ at a similar angle? I don’t have any cables or bands in my quarantine setup atm

  • After training for a year and unknowingly neglecting these muscles has finally caught up to me. After a year I have a shit overhead press and my upper hams are only built up. I feel like my lower hams almost look non existent. I do dead lifts/RDLs but didnt do leg curls because I don’t have have any means to do this, and when tried in the past it always feels abnormal. I recently started doing eccentric focused nordic leg curls. Glad to know this will help. I also feel like my front delts overpower my rear delts. I will try the lower trap and external rotator (rear shoulder) exercises to see how that helps

  • great video man. I train muay thai every week combined with lifting/pulling. A good balance of strenght, endurance and technique is key!

  • Hey Jeremy, my spine is tilted at a side cause of that my one side of body always gets curved and while doin certain exercises my one side of a body gets more pressure……

    Is there any exercises for this fault of spine…..

  • Doesn’t matter how fast the ambulance can get to the Hospital if it lacks the power to carry a passenger and it doesn’t matter how many people it can carry, if it can’t move.

  • My right lats is bigger than the right one and also my left bicep is bigger than the left one. So how do I fix it? Need help please..

  • I now use one handed grips for lat pulldown, they enable me to get my elbows more behind me, then lower the weight and do some one handed left handed pulldown to work my weaker side more.
    My whole left side is a lil behind my right due to weakness from multiple sclerosis, but im gettin there.

  • Great video. I have been guilty of all 3. And YES… I have the many, terrible, and permanent injuries to prove it. This information is VITAL for lifters who are still fully intact. Do not ignore these muscles. I can only say from experience…after 2 torn supraspinatus rotator cuff muscles (1 is a full thickness tear), 1 separated AC joint, 1 full SLAP tear, the other is a partial labrum tear, 1 herniated disc, 1 bulging disc, AND a compound tibia/fibula break that snapped because my posterior chain didn’t hold the weight while torque was applied to the ankle (freak accident while rough housing)…I finally got it through my thick skull to work these muscles at least 3 times weekly. I’m 40 years old now and still working out. All upper body injuries are dealt with without surgery (working class don’t have the option of health insurance here)… but it absolutely sucks. I can still hold my own in the gym, BUT it comes at a huge price now. Crazy warm up sessions, and lots of rehab exercises coupled with ibuprofen and lots of ice. Don’t be like me. Jeremy is spot on with this info. And if you have impingement now…GET on these ASAP. Nothing worse than trying to bench press weight that you know you can push but a shoulder stability problem has you feeling like there’s a giant sword separating your humeral head from your shoulder socket like a clamshell. Hurts like a MOTHERF**ker…then it goes POP!

  • The weird thing is my dominant arm (right) is larger and more defined and has a visual peak yet when I flex the contraction isn’t that hard and when I flex my left it’s not as defined and there’s no peak yet the contraction feels stronger.

  • Hi Jeremy! I LOVE your videos! Just wanted to check… I don’t believe the supraspinatus does external rotation, right? I’m taking classes right now on all the muscles, and I believe due to the origin and insertion locations of that muscle it only performs shoulder abduction. Correct?

  • I just got into weight lifting and my favorite workout are curls. I do barbell curls. Now my indominant arms “bicep” is bigger than my dominant arm’s “bicep”.

  • Funny enough I added dead lifts to my dumbbell workout and I was wondering why my hamstrings felt a bit sore the next day. Crazy how after 6 months of training I’ve never realized for neglected it was.

  • Cheers for the tips, especially the shoulder external rotators. I have suffered shoulder impingement for at least 18 months and tried lots of stretches etc to ease the pain. But watching your vid it makes sense to target those muscle groups that are neglected. You’re a great teacher watched lots of your vids, keep on keeping on.

  • Great Video. I wouldn’t aspire to look like an ancient gladiator of Rome. Apparently they were referred to as “barley eaters” eating a vegetarian diet. Whilst powerful they were said to be bloated with large amounts subcutaneous fat to help protect muscle tissue and organs. When sliced through sub-cut fat, they were likely able to put on another show whilst satiating the crowds blood lust. However slicing through muscle would usually be the end of their career / life. Everyday’s a school day.

  • when I was 20, I was fit all times. and I become 30 and 40, then I live for work…sit all day long and tired of work. My part of body become weak and unbalanced. recently I had toe and calf and knee pain. I thought it is from knee through foot, but it was from my weak hamstring and hip. Guys, you will never feel weak muscle when you are young. but when you become old, your body tells you. so keep stretch and balance, try to be fit rather than big big big muscle.

  • Yeh Jeff it’s working, whatever your saying is working. I highly admire and appreciate your hard work, dedication and knowledge. Thanks man and the intro is amazing! GOD bless ��

  • I’ve had scapula winging on my right shoulder since 2015 now. And I never knew what the problem was nor did any doctor until I saw a physio.. But they didn’t even give me the proper exercises… If I continue to do these three exercises will I fix my winged scapula?

  • You speak as if you just woke up from a coma. You’re so boring to listen to. Great content, but you talk like a dead zombie, very monotonus and depressive

  • People won’t realize how important this video is until they reach a certain point of training. I neglected my lower traps for way to long and got 2 injuries on them. I always thought I train back “equally” but actually it seems like I never managed to hit the lower traps.

  • Wow, honestly: very important topic, I found all 3 regions to be weak and have been looking for advice at many places, yet here I find all 3 in one vid!
    And such a well crafted video: nicely explained, straight to the point and info, beautiful and nice-to-look-at animations and last but not least a model that actually represents what he teaches!
    I’ve been subbed here for a long time, but I’ll definetly come by more often now!

  • can i do the lower trap exercises with one arm if one side has much less muscles mass than the other to even out? (was born with a different right hand which caused my right back muscles to develop slower)

  • Jeremy can you do a video regarding how to fix muscle imbalance? Dominant side is stronger but smaller in size but non dominant side is weaker but bigger in size, thank you

  • Here are the timestamps for the 3 tips for fixing imbalances. Enjoy!

    3:13 Intro/True imbalances and shape differences
    4:28 Tip 1
    8:11 Tip 2
    10:36 Tip 3
    14:00 Bonus Tip

    Hope you’re having a great weekend and I’ll see you all Tuesday!

  • Aahhh this is what I have been looking for! I have this weird shoulder imbalance and it’s definitely because of the mind muscle connection and not using unilateral movements. Thank you for this!

  • Jeremy, push up handles, will that involve the serratus more, espc. if placing weight on the pads of the hand under the knuckles instead of gripping the handle steadyfast and tight?

  • What do you think about delt front raises which do not stop with arms parallel to the ground, but go all the way up to perpendicular? Doesn’t it involve upper scapula rotation against resistance?

  • There is a tendency for people to underestimate strength in martial arts. These people generally only have very weak training partners.

  • My right arm is my stronger one and dominant but my left arm is my weaker one but looks more toned and defined and I don’t know why. Anything I can do to fix it?

  • Does more muscle mean more glycogen and how does that transfer into better cardio if you don’t look at the weight slowing you down. Sports like boxing or muay thai.

  • Great channel Vegan Berserker when you get a chance try my vegan protein shake (my only video) it’s all natural 30 grams of protein without any protein powder! It has helped me become full vegan for 1 year straight now! I’m never going back ; )

  • I have fked up imbalances, they’re hard to explain (I’m right dominant): right tricep is bigger, left bicep is bigger and left pec is bigger

  • Are there any ways to develop a serratus without cables and stuff? Cuz I got a home gym and I can only do pullovers for the serratus.

  • Could you possibly do a video explaining how we know we are doing each exercise wrong?. I tried them out and I felt like I was working my delts more.. Maybe I’m confused as to which muscle is which

  • my right intraspinatus always pain while doing pushups and over head presses and it is also bigger than my left one can anyone tell me what to do i cant do any pressing exercise!! pls help

  • Thanks for this video I just noticed the other day that one of my shoulders sits lower than the other and I want to try and get then equal. I do a mixture of bodyweight exercises and lifting (lately mostly compound movements with a few isolation) gonna take your advice and work this shoulder! Thanks

  • Thanks for the video! This was fantastic I was told by my doctor to build this in connection with shoulder pain when doing shoulder lifts. The production quality and explanation here has made me an instant subscriber

  • Nice solution.
    Here I have alternative solution for your muscle balance, you can visit this link

    https://medium.com/@bahrulsg/dark-secret-muscle-imbalances-75966160731f

    Thank you.

  • i neglected this muscle and got my long thoracic nerve damaged, leading me to stop working out for 6 months. needless to say, i lost lots of mass. im here to fully recover

  • This is just superb, I have been researching “imbalance gym” for a while now, and I think this has helped. Have you heard people talk about Reenrianna Imbalances Redemption (Have a quick look on google cant remember the place now )? Ive heard some incredible things about it and my brother in law got cool success with it.

  • People are unaware that they’re becoming more obsessive by watching so called scientific training. Remember somebody is making money by uploading videos on YouTube.

  • my mid traps tend to cramp when performing the wall slide…..is that normal or is there anything else that I have to fix first?
    Thank you man! love your content!

  • You literally hit the nail on the head with this video. I went to the physio 2 days ago and discussed my shoulder, back and knee pain and in one way or another, he described all 3 of the areas you stated in this video. Thanks a lot, very informative.

  • I have an issue that naturally my right arm is so much stronger than my left one. Something that was noticeable even before lifting (I’ve been lifiting consistently for only about 4 months) Especially my biceps. My left bicep is so much weaker that I can’t get to 10 reps with the same weight as my right. Tbh since I’ve been forcing it I can now I can do at least one set equal on both sides but by the second set the left side drops off cos it was forced. My curls are already so low if I drop it’ll be pointless for my right side so I guess I’ll take the advice of just working out my left side more on unrelated days.

  • I have only done bodyweight exercises my whole life and never been to the gym. Push up plus has always been something I’ve been doing for a long time as well. But only recently, did my shoulder blade start having clicking noises whenever I move it in certain ways. Anyone knows what’s wrong and how to fix this?

  • Eccentric focus on hamstrings. That’s literally all I do on every muscle group. I’ve not bothered with concentrics for a long time. Going above your concentric 1 rep max with eccentrics just seems to be the most efficient strength gains I’ve got tbh, its also nice because you an do multiple reps above your concentric 1 rep max. Also they’re honestly the most fun thing to do in a gym and each workout leaves me feeling like I haven’t had the acclimatisation period of going to the gym where your doms get reduced over time. Although to be honest they’re pretty shit for muscular endurance.

    Unfortunately I just can’t seem to figure out how to do the lower traps eccentrically. The closest I got was just loading up weight on scapular pullups and just releasing from the top, but with the weights involved it feels too dangerous and I got diddy fingers and my grip strength growth rate can’t keep up. I might try the Y raise like you suggested once the gym is actually open again.

  • Amazing video. Thanks, Jeremy! Lower Traps issues here, now I have some great exercises to help. Everyone needs to protect their rotator cuff/shoulder joints as well.

  • It was only after I’d built up pretty big shoulders by over head pressing big weight every week that I realised that my scapulas where starting to pop and click.

    Thanks for sharing this knowledge my good man. This is exactly what I was looking for.

  • Just wonderful, I been tryin to find out about “muscle imbalance back pain” for a while now, and I think this has helped. Have you ever come across Reenrianna Imbalances Redemption (search on google )? Ive heard some incredible things about it and my co-worker got cool success with it.

  • So my left shoulder is bigger than my right but my right shoulder is by far much stronger, it has been like this for a year of resistance training… I’d love some tips! Great vid btw:)

  • Is the cardio in the study high intensity or low intensity though? cause I think it would be the high intensity that you’d want a day to recover from. I don’t think you need 12 hours in between a bit of walking/easy cycling and weight lifting.

  • studies are important for the reasons you stated, but statistics don’t matter to the individual sorry, but if something works for an individual but it goes against statistics then how are those studies useful for that individual?

  • My left shoulder external rotator feels stiff and and just seems out of wack, especially when I tried to dance. It feels like my shoulder blade pops out a little it doesn’t hurt but my right one doesn’t do that. Would these ex cerise’s help or should I isolate them and if so how?

  • People who are right handed and have a stronger biceps on their “weaker arm”. This is caused by the negatives, notice how ur biceps on the weaker arm is way longer, it is because your left arm is being placed under more tension. The right one usually just lifts the weight therefore it has a bigger peak.

  • I’d love to see a video about active recovery days that incorporate the neglected muscle groups, abs, rotator cuffs, forearms and serratus anterior muscles.

  • I fucked up my treatment time by allowing myself to do trap and free weight workouts in my weekly split. Couldve been cured a long time ago

  • “You rely too heavily on studies” I wonder if he says that to his medical doctor too… sorry doc how about treating me with some voodoo magic today instead of dat der science.

  • I did these workouts yesterday after seeing the video, mainly worked my lower trap and external rotator, today I feel so stable I’m even walking better, more steadily. My posture feels so strong. Thank you!!

  • THIS IS WHAT I NEEDED!

    I injured my lower traps 2 weeks ago. I was doing standing barbel curls. In my last set and rep I injured my lower trap. Couldnt move, walk, sit and sleep for 3/4 days. I havent trained since. Im afraid of getting injured again.

    Im going to do these exercises

  • I don’t fully agree with the notion that lifting weights equals great punching power look at boxers like Thomas Hears, Carlos Zarte, Bob Foster, Sugar Ray Robinson, Jimmy Wilde, Sandy Saddler, Wilfredo Gomez, you’ll notice they all had physiques like tooth picks but had devastating punching power. you will also find the opposite to be true in fights like Timothy Bradley, Harry Greb, Jake Lamotta, Gene Fullmer, and Primo Carnara who had big muscular almost bodybuilder like physiques that couldn’t crush an egg. Of course there are many boxers with huge muscles and deadly power, as well as guys with no muscle or power. Im just saying that it might not make that much of a difference compared to things like bag work, and plyometrics ect.

  • Hey Cory, I have a question which I CANNOT find the answer for.
    I recently turned vegetarian whilst bulking, I packed on quite a lot of size. I’m now need to cut.
    However, “cutting guides” recommended 40-50% protein as part of my macros…That is crazy hard to achieve eating beans and pulses as that pushes the carbs up too.
    So what do I do? My instinct is telling me to eat a varied vegetarian diet and count calories to stay in deficit…

  • Hi Jeremy thanks for this. I feel like when I rotate my hands inwards at the top of the pushup it protracts my shoulder blade rather than rotate it outwards?

  • Is it ok to just add a bit of volume to one side? I have terrible symtry issues and I related basically to everything you stated. I wanna beat this fucking problem. My right lat is way bigger than my left,my right shoulder is way bigger than my right one and my right bicep is way bigger than my left,my body is fucked up lol and I don’t want to get injured

  • I started out just using bilateral movements (barbell) and I got imbalances pretty noticably. Im goin to be revamping my routine with unilateral and isolateral and hopefully it helps.

  • Hands down. This channel is EVEN BETTER than Athlean X. Not taking anything away from Jeff Cavalier, but just giving props when props is due to my main guy, Jeremy Ethier. My go to youtube exercise expert! THANKS ALOT FOR POSTING, DUDE!

  • i have not seen any of your other videos but i subscribed simply because it seems like your videos are much more science driven rather than based on experiences and opinions, which are subjective.

  • Never heard of this muscle until yesterday when I was doing serrated walks at PT with a wrist band. Thanks for the very informative video. You’ve gained yourself a new subscriber!

  • Happy Holidays everyone hope you’re all getting massive pumps from all the extra turkey, ham, and stuffing! Comment below what topics you’d like to see me cover in 2020! Cheers!

  • Which muscle imbalance are you guilty of? Hope you enjoyed this one – and comment below what topic you’d like to see me cover next!

  • my right side is weaker and shoulder is down than left. Can you believe that i am right hander and my right side which must be strong is weaker one.

  • I am righthanded but my left pec is much bigger, also right leg is stronger. My right knee hurt when squat down fully, I don’t know where to start It’s like whenever I do something I have to do the less confortable side which is mentally challenging

  • subbed. I did 30 hours of scraping paint off cabinets (even with chemicals, still difficult)
    I thought I had a rib out of place. Chiro told me I had a strain. He said to take it easy, but I can’t. I have to build my deck, fix my house up as it’s a city ordination…
    And I still have to work ’cause I’m the only provider for my family… now I’m on a painting job. Really difficult even getting up out of bed without a pain in my chest and in my back, but mostly right below my pectoral muscle…:/
    This is very explanatory. Seriously love this video and method of teaching. Thank you, This is normally how I do pushups, but I haven’t worked out in forever especially with the covid bs and laziness…

  • couldn’t do a simple overhead press, even without weight literally just lifting my arm, without feeling pain in at my shoulder blades (they just basically came crashing down into my ribs while lowering the arms)
    a few weeks of doing the pushup plus exercise and i can lift 20lbs each side with ease…

  • “How to fix *asymmetries.” Didn’t even cover muscle imbalances unless your description of a muscle imbalance is basically another way of saying asymmetries. A true imbalance is the negative overcompensation of an opposing muscle group.

  • So when I’m focusing on the “weaker” side I feel the burn better but it seems to decrease on my “strong” side, is this because I’m losing mind muscle connection on my strong side or is that just because I’m focusing in the weak side

  • It’s not about adding a more repetitions to one side but focusing on form. If one side is weaker than the other, just stop when your weaker side can’t continue further into the workout. That way your weaker side has time to catch up while your strong side has more time to rest. And bitch you ain’t even buff ��

  • My right shoulder is very weak because my serratus is completely dormant since 5 years…
    Now I Will try this exercise and c what is the outcome as well

  • I guess I am outlier because I always do 20 minutes of cardio as my warm up prior to any lifting but I do sit-ups as a cool down phase before actually lifting. I never saw any issues in my lifts and I do 3 sets of 15 reps. I my system for weight I keep going up 5-10 pounds every 2 weeks or so. Then once I got to the 200 bench and 50 pound dumbbells I stay there for a few weeks then only try 5 pounds up intervals at a slower pace. I have never written any thing down but its a base line. The last time I got as high as 225 bench and stopped because I felt I was good then got busy. Now I am back up to a 200 bench and I am just trying to see how high I can go. So ya my two cents.

  • What are you talking about activating muscles over 100%? I appreciate your content greatly and will certainly keep your tips in mind, but i don’t see the point of adding this science-fiction-esque number to an explanation that is being presented in a scientific manner. It kind of undermines the video and makes me wonder what else is just made up is all

  • Nice solution.
    Here I have alternative solution for your muscle balance, you can visit this link

    https://medium.com/@bahrulsg/dark-secret-muscle-imbalances-75966160731f

    Thank you.

  • This was great, thanks, I have been researching “muscles imbalance” for a while now, and I think this has helped. Have you heard people talk about Reenrianna Imbalances Redemption (do a google search )? Ive heard some amazing things about it and my partner got great success with it.

  • Jeff what to do if the other arm is more lean than the other my right is peaked and you can see the insertions but the left you cant see the insertions because theres fat

  • My left shoulder and hips are bigger but my left leg is thinner than my right? How about that? How to make them equal to my right? This is depressing:(

  • I realize this is a 6 month old video but I have an issue where my left peck is fuller/thicker/larger than my right peck. (Muscle wise) My tricep on my right side is also slightly smaller than my left. My left lat is slightly smaller than my right lat. (Right side is my dominate side) Here is the weird thing though. When doing 1 armed push ups I can do them noticeably easier with my right hand than my left. I video my training sessions pretty often and I use to have an imbalanced form when doing dips (tricep targeted dips) in which my left arm wouldn’t bend as much and I would lean more towards my right side. I have since corrected this but I can’t seem to figure out why my right Tricep AND Pectoral muscle is smaller than my left even though it seems to be the stronger side. For chest I have been doing mostly Isolateral work using gymnastic rings and only just started doing bilateral work 2 weeks ago with 1 handed push ups. Any thoughts on why the size difference? It’s really got me stumped. Is my left peck somehow compensating for my left lat in some way or something else entirely?